Only Three Exercises

Training
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Safety squat bar squat
-It’s a squat, but it’s not nearly as technical as a straight bar squat, and it absolutely murders the upper/mid back, making it also a great deadlift builder. You can petty much hit everything from calves to the neck with this movement.

Chin ups
-Basic, effective movement. Makes people bigger and stronger. Additionally, the SSB is taking care of back thickness, so this would aid with width. Millions of ways to program it.

Strict press
-If you can press heavy shit over your head, you can press heavy shit in any direction. Strong people are strong overhead. If we’re talking physique again, wide, rounded/capped shoulders are more imposing and impressive to me than a large/barrel chest.

For programming, I’d do something like

SSB Squat
3x5

Strict Press
3x5
1xAMAP w/50% of previous load

Sub maximal chins done in between sets of everything above

Finish workout w/ 1x20 of SSB squats

At least as a start. Tons of room for variety.

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Sheiko 29 minus the assistance work, and with the trap bar instead of regular dead lifts.

Edit, everything would just be the full lift; no partials or variations

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dumbbell curlz for biz - on the balance ball for my abs
Calf raizes (that’s all you see whan i wear shortz lol)
bench - every monday with the broz

But seriously-
Prowler Push
Snatch Low Pulls
Chins

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Incline Pushups (with a weighted vest)
Goblet Squats
Widegrip High Pulls From Blocks
(…I workout at home)

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Back Squat

Chins

OH Press

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This is tough

Dips - Tri, chest, shoulders
Cleans & Jerk - shoulders, upper back, quads, posterior chain, & it’s explosive
Deadlift (probably with DS bar) - Most of the body

I think you could make a pretty balanced program with these 3.

48

back squat
weighted dips
weighted parallel grip chin-up

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[quote]BrickHead wrote:
[

Yeah, that form of training has worked for a LONG time.

If size was the only concern and there wasn’t going to be a contest for specific lifts and just solely for muscle mass gain:

  1. Deadlifts
  2. Dips alternated with overhead press
  3. Alternate with rows and pullups
    [/quote]

…your top 3 exercises are deadlifts dips overhead press rows and pull ups?.. seems legit.

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Heavy Db Lunges
Low Incline Bench
Weighted Chinups

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[quote]PB Andy wrote:
Push press

Back squat

Snatch Deadlift[/quote]

cant argue with this.

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HS Preacher Curls
DB Curls
1-arm standing cable curls

…j/k

any stiff-leg DL variant
hack squats
incline DB press

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I’d have to go with: Deadlifts, weighted dips, and the one arm barbell rows that John Meadows has popularized